Comparing Nutrients in 300 calories Frozen Spinach VS Baked Red Potatoes

Weight per 300 calories

• Frozen Spinach: 1035g
• Baked Red Potatoes: 345g

Baked Whole Red Potatoes have 3 times more energy per unit of mass than Unprepared Frozen Spinach, which is average in comparison to other foods. Frozen Spinach having very low energy density.

Which food has more nutrients per 300 calories - Frozen Spinach or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Frozen Spinach	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.08% 5.9g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.42g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.6g	52% 67.6g	130g per day for Men 19-50 years
Sugars	9.27% 6.72g	6.8% 4.93g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.57% 1.86g	2.1% 1.5g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.5g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 1.55g	g per day for Men 19-50 years
Fiber	79% 30g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	67% 37.6g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	674% 6062μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	178% 2.3mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.8% 5.24mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	56.2% 0.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	375% 1500μg	23.3% 93μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.2% 57mg	48.3% 43.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	200% 30mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3207% 3848μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	133% 1334mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	66.7% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	244% 19.6mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	185% 776mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	26% 0.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	72.4% 507mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	105% 3579mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	NA	55μg per day for Men 19-50 years
Sodium	51% 766mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	25.2% 933g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Spinach vs Baked Red Potatoes:

• Unprepared Frozen Spinach has 1758 times more Vitamin A, 3.9 times more Vitamin B1, 13.4 times more Vitamin B2, 2.4 times more Vitamin B6, 16.1 times more Vitamin B9, 1.3 times more Vitamin C, 108.8 times more Vitamin E and 398.6 times more Vitamin K than Baked Whole Red Potatoes.
• Both Unprepared Frozen Spinach and Baked Whole Red Potatoes have similar amounts of Vitamin B3 and Vitamin B5 per 300 kcal.
• Both Unprepared Frozen Spinach as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Spinach vs Baked Red Potatoes:

• Unprepared Frozen Spinach has 43 times more Calcium, 2.5 times more Copper, 8.1 times more Iron, 8 times more Magnesium, 12.2 times more Manganese, 2 times more Phosphorus, 1.9 times more Potassium, 18.5 times more Sodium, 4.2 times more Zinc and 3.5 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 300 calories:

• Unprepared Frozen Spinach has 11.4 times more Fat, 16.4 times more Omega 3, 1.4 times more Sugars, 4.8 times more Fiber and 4.7 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Carbohydrate than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Baked Whole Red Potatoes have similar amounts of Energy per 300 kcal.
• Both Unprepared Frozen Spinach as well as Baked Whole Red Potatoes have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.